Chapter 16-20 Flashcards
What are 4 physiologic considerations for training youth?
- VO2 peak similar to adults when adjusted for body weight
- Submaximal oxygen demand higher than adults
- Glycolytic enzymes lower than adults
- Sweating rate (decreased tolerance to temperature extremes)
Which 7 functions decrease with age?
Maximum attainable heart rate; cardiac output; muscle mass; balance; coordination; connective tissue elasticity; bone mineral density
The condition of subcutaneous fat exceeding the amount of lean body mass
Obesity
What are 3 comorbidities common in obese clients?
- Hypertension
- Cardiovascular disease
- Diabetes
It is recommended that obese clients partake in this type of exercise to decrease orthopedic stress
Weight supported, such as cycling or swimming
A chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein
Diabetes
What are 4 special considerations for training clients with diabetes?
- Make sure client has appropriate footwear
- Client keep a snack with them
- SMR with care and under supervision of physician
- Avoid excessive plyometric training and higher intensity training
What are 5 special considerations for clients with hypertension?
- Avoid heavy lifting and Valsalva maneuvers
- Don’t let clients overgrip equipment
- Modify tempo to avoid extended isometric and concentric muscle action
- Perform exercises in standing or seated position; allow client to stand up slowly
- progress slowly
What blood pressure reading defines hypertension?
Greater than 140/90
Circuit and PHA resistance training systems with appropriate rest intervals are recommended for clients with this chronic condition
Coronary heart disease (CHD)
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility
Osteoporosis
An inflammatory condition that affects the joints of the body
Arthritis
What are some training considerations for clients with arthritis?
Avoid heavy lifting and high repetitions, and stay within pain-free ranges of motion
At what training volume can regular exercise within the OPT model have a positive affect on the immune system?
Low to moderate intensity with moderate durations, 3 to 5 days per week
Which exercise POSITIONS should be avoided after 12 weeks of pregnancy?
Supine and prone
Which stage of cardiorespiratory training is contraindicated for pregnant clients?
Stage III
What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion?
90 minutes
What are 5 nutritional guidelines for weight loss?
- Proteins
- Carbohydrates
- Fats spread throughout the day; choose whole grains and vegetables over refined grains and simple sugars
- 4 to 6 meals per day; avoid empty calories
- Drink adequate water
The sum of the processes by which an animal or plant takes in and uses food substances
Nutrition
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group
Estimated average requirement
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group
Recommended dietary allowance
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined
Adequate intake
The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases
Tolerable upper intake level
Values for nutrients that provide good guidelines for what constitutes an adequate intake of a nutrient
Dietary reference intake
Amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate
Nonessential amino acids
What are 8 essential amino acids?
- Isoleucin
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
A food that supplies all of the essential amino acids in appropriate ratios
Complete protein
A food source low or lacking in one or more of the essential amino acids
Incomplete protein
What are the 10 nonessential amino acids?
Alanine; asparagine; aspartic acid; cysteine; glutamic acid; glutamine; glycine; proline; serine; tyrosine
What are 2 semi-essential amino acids?
Arginine and histidine
One of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of heart disease and certain types of cancer
Fiber
Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods
Carbohydrates
What are the 3 disaccharides?
Sucrose, lactose, maltose
How many calories are in a gram of carbohydrates?
4 calories
What is the ultimate nutritional limiting factor for exercise performance?
Carbohydrate availability
What are 4 reasons why the body needs carbohydrates?
Preferred form of energy; constant need for replacement; parts of central nervous system rely exclusively on carbohydrates; efficiently burn and use fat and protein
What are 5 things carbohydrates provide the body?
Nutrition; satiety; cellular fluid balance; blood sugar levels; protein conservation
How many calories are in a gram of fat?
9 calories
Which fatty acids are considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer?
Monounsaturated fatty acids and polyunsaturated fatty acids
Which macronutrient is responsible for acting as transport for vitamins A, D, E, and K?
Fat
For what 5 things does the body need fat?
Energy; structure and membrane function; precursors to hormones; cellular signals; regulation of uptake and excretion of nutrients in cells
What percentage of human body weight is comprised of water?
60%
What 6 items decrease as a result of dehydration?
Blood flow to skin, Blood volume; blood pressure; sweat rate; performance; cardiac output
What 4 items increase as a result of dehydration?
Core temperature; heart rate; perceived exertion; use of muscle glycogen
What 2 items are retained as a result of dehydration?
Water and sodium
What amount of fluid loss will adversely affect circulatory functions and decrease performance levels?
2%
What 4 bodily processes improve as a result of adequate consumption of water?
body temperature regulation; liver function; metabolic function; ; Endocrine gland functioning
A substance that completes or makes an addition to daily dietary intake
Dietary supplement
What is the traditional reason for use of a dietary supplement?
To provide the body with nutrients that might not be adequately supplied by a diet
What 3 micronutrients can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves?
Vitamin’s A, D, and B6
What 4 nutrients have the greatest potential for excess dosage in dietary supplements?
Vitamin A, Vitamin D, Iron, Zinc
What is the result of excess consumption of vitaminD?
Calcification of blood vessels and kidney, heart, and lung damage
What is the potential result of excess calcium intake?
Kidney stones
What are the potential results of excess iron intake?
Interference with absorption of other minerals and gastrointestinal irritation
Substances ingested with the intention of increasing athletic performance
Ergogenic aids
How much time does a fitness professional have to make a first impression?
20 seconds
What 6 actions can be taken to make a positive first impression?
Make eye contact, introduce yourself, smile, shake hands, remember client names, use positive body language
What 5 qualities are important to emphasize as a personal trainer?
Look professional, build relationships, listen, maintain confidentiality, ensure safety
What are 4 key predictors of exercise participation and adherence?
Number of options, support from outside environment, convenience and location, cost
What are the transtheoretical model stages of change?
Precontemplation, contemplation, preparation, action, maintenance, termination
People at this stage of change have no intention to change, don’t exercise, and won’t start exercising in the next 6 months
Precontemplation
People at this stage of change don’t exercise, but are thinking about starting within the next 6 months
Contemplation
People at this stage of change exercise occasionally, plan to make it a regular thing within the next month, and may have unrealistic expectations
Preparation
People at this stage are regularly exercising, but have not maintained the behavior for at least 6 months
Action
The people in this stage of change have been regularly exercising for at least 6 months, but still may be tempted to return to old unhealthy habits
Maintenance
Body language should always display a sense of what three characteristics?
Openness, friendliness, and warmth
What provides motivation for exercise and the foundation for exercise prescription?
Health concerns
What is one of the primary reasons a person sticks to an exercise program?
Stress reduction
What is the next step after the first impression and discussing health concerns?
Clarifying goals
What can lead to injury or a client dropping out of an exercise program?
Unrealistic goals
The aspect of a relationship characterized by similarity, agreement, or congruity
Rapport
What includes measurements of body composition, cardiorespiratory fitness, and movement quality?
Initial session fitness assessments
Type of questions that can be answered with one word; or a simple ‘‘yes’’ or ‘‘no’’
Closed-ended (directive) questions
Questions that cannot be answered with a simple “yes” or “no” and allow clients to give more information
Open-ended (nondirective) questions
Communication using spoken words
Verbal communication
What someone is thinking, reflected in body language
Non-verbal communication
Explaining procedures and expectations, being sensitive to clients feelings, consistency, and positivity are all examples of what?
Effective communication skills
What are the elements of active listening?
Pay attention, avoid distractions, look the speaker in the eye, provide feedback when the speaker is finished
Technique to make sure a client understood was what said in order to communicate understanding
Reflection
Draws all important points of a conversations together and allows clients to clarify what was said
Summary
Positive comments showing appreciations for a client’s thoughts, plans, or skills
Affirmations
What are 4 primary kinds of support?
Instrumental, emotional, informational, companionship
Practical factors, like transportation to the gym or a spotter when lifting, are examples of what kind of support?
Instrumental support
How is emotional support best expressed?
Encouragement, caring, empathy, concern, and praise
The directions, advice, suggestions, and feedback given to a client by the fitness professional
Informational support
Family, friends, and coworkers that positively impact exercise adherence
Companionship support
What are 3 primary barriers to exercise?
Busy schedule (lack of time), poor social support, low self-confidence
What are 3 barriers to exercise that come from unrealistic goals?
Lower motivation, decreased self-esteem, don’t provide sense of success
The misperception overemphasizing the difference between ones own body type and others
Social physique anxiety
What is the primary motivation for clients to use the services of health and fitness professionals?
Improve quality of life
After what length of time do many individuals drop out from exercising?
6 months
What are 3 behavioral strategies to improve exercise adherence?
Self-management, goal setting, self-monitoring
The ability to look at one’s thoughts, behaviors, and emotions, and change what isn’t working
Self-management
For what does the SMART goal acronym stand?
Specific, measureable, attainable, realistic, timely
Goals that are challenging but not extreme
Attainable
What function does an exercise log serve for exercise adherence?
Self-monitoring
Strategies that aim to change a client’s thought and attitudes toward exercise
Cognitive strategies
What are some strategies to increase exercise adherence?
Positive self-talk, imagery
Process that produces internalized experiences to support exercise adherence by visualizing things that pertain to goal attainment
Imagery
What are 3 things the use of imagery enhances during exercise?
Confidence, muscular control, positive feelings and outcomes
What are 5 psychological benefits of exercise?
Promotes positive mood, reduces stress, improves sleep, reduces depression, reduces anxiety
